05/28/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 12 minutes

A.

45 second banded hip mobility (Right)

B.

45 second banded hip mobility (Left)

C.

10 Thrusters with empty barbell

D.

3 Muscle-up progressions

*Stagger starting stations as needed.

Back Squat

Every 2:30 minutes for 15 minutes (6 sets)

Back Squat

Set 1- 6 @ 70%

Set 2- 5 @ 75%

Set 3- 4 @ 80%

Set 4- 3 @ 85%

Set 5- 2 @ 90%

Set 6- 1 @ 90-105% (go as heavy as you’re able to)

Record heaviest set

Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes (4 rounds):

Rx+:

7 Thrusters @ 65% push press 1-RM

5 Bar muscle-ups OR Jumping bar muscle-ups

Rx:

15 Thrusters @ 95/65

15 Supine ring rows

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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